07.09.20 WORKOUT

WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:

Part A VIDEO TUTORIAL

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees

Part B VIDEO TUTORIAL

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause

MOVEMENT FOCUS: PULLUP STRENGTH


(Essentials and Full Gym) – Day 4

3 sets:

- 10-15 scap pulls

- 1 - max pullup hold chin over bar

Take note of how long your negatives last and of when you start to lose strength on both movements.

WORKOUT


(Essentials and Full Gym)

Complete 2 cycles:

- 15 papa inch worms or 40 pushups (large volume)

- 50 two-dumbbell cleans (medium weight, large volume)

- 150 double unders (large volume)

Goal RPE: 6-8

Suggested timecap: 18 minutes

REFLECTION: PUZZLE PIECES


How do you think your life would be better if you had that missing puzzle piece?

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